6-30-12 WOD

 WOD

3 rounds

Run 200m 

30 sit ups 

Run 400m 

30 squats

6-29-12 WOD

TGIFF!!!!!

(Thank God Its Fun Friday)

WOD 

(Teams of 2)

Row 1000m 

DB Push Press 100 reps 

Ring row 100 reps 

GHD back ext 100 reps 

Leg lifts 100 reps 

Kettlebell swings 100 reps 

Push ups 100 reps 

6-28-12 WOD

Strength: Strict Press

12-12-12-12

WOD

3 rounds 

10  Power snatch 

10 Sit ups 

(No break)!!

3 rounds 

10 Power cleans

10 Mountain climbers

Cool Down- Static Stretching

6-27-12 WOD

150 Wall Balls 

300 Jump ropes/ 100 DU 

30 Toes to bar 

Run 400m 

(Must complete every rep, but in any order)

6-26-12 WOD

WOD

Run 200m 

30 Box Jumps

Run 200m 

25 Push ups

Run 200m 

20 Pull ups

Run 200m

15 DB squat clean and jerk 

Run 200m

10 Weighted lunge (each side)

Run 200

6-25-12 WOD

AMRAP 10 

10 Single arm snatch 

8 Push ups 

Rest 6 minutes 

AMRAP 10 

10 Med Ball slams 

8 Knees to elbow 

6-24-12 WOD

Run 1 mile or swim .5 mile 

Rest 10 minutes 

Run 1 mile or swim .5 mile

6-23-12 WOD

Team WOD 

(2 person)

-One person working at a time, teammate will rest

3 Rounds 

Run 400 

4 rounds

5 Tire flips 

5 rounds 

20 Box Jumps 

6 rounds 

30sec Static squats 

If you are doing it alone.... Rest and work time should be equal

6-22-12 WOD

 FUN FRIDAY

Team Murph

(4 person team) 

Row 2000

400 air squats 

300 sit ups 

200 push ups 

100 pull ups 

Row 2000

(Only 1 person working at a time. Must complete all reps of one exercise before moving to the next.)

6-21-12 WOD

Tabata: 20 sec on, 20 sec off

Sumo Deadlift High Pull

WOD:

40 Bar-Facing Burpees 

30 Over head squats 

20 Pull ups 

10 Push ups 

6-20-12 WOD

Turkish Get ups 

2-2-2-2-2

8 rounds 

30 secs on ....30 secs off

Thrusters

5 minute rest 

Deadlifts 

6-19-12 WOD

Strength:

Split Jerk

 4-4-4-4-4

Hang Squat Cleans

5-5-5-5-5

WOD:

50 GHD sit ups

50 GHD back extensions

6-18-12 WOD

WOD

Run 800m 

40 Kettle bell swings 

40 Goblet squats 

30 Push ups 

30 Box Jumps 

20 Pull ups

20 Weighted lunges 

10 Toes to Bar 

10 Burpees 

Run 400m 

6-17-12 WOD

Tabata:

Air squats

1 minute rest 

Push ups

1 minute rest

Sit ups 

2 Minute rest 

Run 1 mile 

Happy Father's Day!... Workout with dad!!

6-16-12 WOD

Skill: Running technique


Barbara: 

3 Rounds: 

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

rest 2 min.

6-15-12 WOD

Team WOD

2 Person 

Power Cleans- 10,000lb

Pull ups- 100 

SDHP-10,000lb 

Push ups-100

Deadlift-10,000lb

Squat- 100

6-14-12 WOD

WOD

Run 1 mile 

50 Wall balls

25 Push ups

15 Burpees 

6-13-12 WOD

Fight Gone Bad

3 rounds:

Kettle bell swings 

6" leg hold

Ring rows
Squats

Mountain climbers

(Fight Gone Bad simulates a professional fight. Each exercise is performed for 1 minute for max reps. 1 minute break between rounds.)

6-12-12 WOD

Skill: Snatch


10 min AMRAP 

10 MB cleans

5 burpees 

10 push ups

5 burpees 

10 min AMRAP 

5 Deadlifts

10 sit ups 

5 pull ups 

10 sit ups

6-11-12 WOD

Strength: Strict Press
5-4-4-3-3

3 rounds 

Run 200

20 Push ups

Run 400

20 Box Jumps

Run 200

20 DU (60 Jump Rope)

6-10-12 WOD

5k Run 

.....Enjoy the day with a nice jog.

6-9-12 WOD

Gymnastics day!!

Skill work:

Forward rolls 

Backward rolls 

Cartwheels 

Handstands

Handstand push ups  

Ring work

WOD: 

Animal walks:

Bear crawl 

Crab walk

Duck walk 

Frog hops 

6-8-12 WOD

Friday Fun-Day

Warm up 

WOD

40-35-30-25-20-15-10-5:

DB Thrusters

Knees to Elbow

Cool Down 

Planks

6-7-12 WOD

Skill: Kettle Bell Snatch 

20 Min Amrap 

8 Front squats 

16 KB swing 

8 Back squat 

16 Sit ups

6-6-12 WOD

WOD:

30 squat

10 Ground 2 Over Head

25 squat

15 G2OH

20 squat

20 G2OH

15 squat

25 G2OH

10 squat

30 G2OH

Tabata:

Push Press 

6-5-12 WOD

Strength: 

Max rep ring dips- 4 sets

THEN.... 

4 Rounds for time:

12 deadlifts 

20 pullups

12 MB cleans 

20 sit ups

6-4-12 WOD

"Isabel"

30 reps for time:

135lb snatch 

Then.... 

20 Burpees 

30 Overhead squat 

20 Burpees 

6-3-12 WOD

Run:

400m 50% Max speed 

200m 90% 

200m 50% 

400m 75% 

200m 50% 

200m 95%
(Do not stop running)

Rest...Until fully recovered 

Run

800m 95-100% max speed 

6-2-12 WOD

Skill: Snatch 

Repetitions: 10-1 

Squat 

Pull ups 

MB slam 

Sit ups 

5 minute break 

Repetitions: 1-10

Squat 

Pull ups 

MB slam

Sit ups